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WEEK MON TUES WED THURS FRI SAT SUN
1 REST
3km RUN
REST
3km RUN
REST
10km BIKE 4km RUN
Pace:EASY
Pace:EASY
Pace:EASY
Pace:EASY
2 REST
4km RUN
REST
12km BIKE
REST
12km BIKE 4km RUN
Pace:EASY
Pace:EASY
Pace:EASY
Pace:EASY
3 REST
4km RUN
REST
12km BIKE
REST
15km BIKE 4km RUN
Pace:EASY
Pace:EASY
Pace:MODERATE
Pace:MODERATE
4 REST
3km RUN
REST
15km BIKE
REST
20km BIKE 5km RUN
Pace:MODERATE
Pace:MODERATE
Pace:MODERATE
Pace:EASY
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WEEK MON TUES WED THURS FRI SAT SUN
5 REST
4km RUN
REST
12km BIKE
REST
10km BIKE& 3km RUN(non-stop)
4km RUN
Pace:HARD
Pace:EASY
Pace:MODERATE
Pace:EASY
6 REST
5km RUN
REST
15km BIKE
REST
4km RUN& 12km BIKE(non-stop)
5km RUN
Pace:EASY
Pace:MODERATE
Pace:HARD
Pace:HARD
7 REST
4km RUN
REST
15km BIKE
REST
12km BIKE& 4km RUN(non-stop)
4km RUN
Pace:EASY
Pace:MODERATE
Pace:MODERATE
Pace:EASY
8 REST
3km RUN 12km BIKE
REST REST
QUESTADVENTURE
RACERECOVERY:)
Pace:EASY
Pace:EASY
Pace:HARD
Pace:EASY!